Pull Ups Help

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    Pull Ups Help

    I want to be able to eventually got to 10 pull ups, I think that would be a great goal for me to eventually achieve, I'm not in a rush, as at my last check I couldn't even do one! (I have lost weight and gained muscle since then so I'm still a bit hopeful)

    I was wondering what would be some good starting points that people found really helped them to get to their first pull up initially, and once their how they managed to improve the number if pull ups they were able to achieve?

    My Limitations are that I don't have a pullup bar at home, and I don't have a table (or even chairs really) to do pull up alts on.

    I have been doing the Back&Biceps workout to try to get some muscle building started before I try to do pull ups again at the gym as recommended in the Pull-Ups Guide, but I don't know what weight's I should be trying to aim for with that. (Eg 10% of body weight? 50%? 100%??? god I hope it's not 100% )

    If anyone has any tips on what they believe helped them to achieve their pull up goals I'd love to hear them!

    #2
    If you have a gym, have you been doing lat pulldowns? They are not too far from pullups in the mechanics, as long as you are doing the overhand grip. I think in terms of progression you don't want to think of bodyweight % but rather do reps somewhere in the 60-70% range of the max amount that you can pull.

    A few people here don't have a pullup bar and just rely on playground equipment, not sure if that could work for you.

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      #3
      Hey there!

      Training weights will help. As CaptainCanuck suggested, lat pulldowns are excellent. I'd also suggest dumbbell and barbell rows. I can't really tell you what weight to use - a general suggestion is to pick weight you can use 8-12 reps with. At least that's how I did my first pullup.

      It also helps to steadily progress your "pull" exercises.. Inverted bodyweight rows > Negative pullups > Full pullup.

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        #4
        Something that helped me was in addition to doing a bunch of pulling related exercises
        A dead hang while visualizing yourself pulling up then trying to pullup will help with the mind muscle connection as you activate the muscles trying to pull you up.

        Comment


          #5
          Originally posted by CaptainCanuck View Post
          If you have a gym, have you been doing lat pulldowns? They are not too far from pullups in the mechanics, as long as you are doing the overhand grip. I think in terms of progression you don't want to think of bodyweight % but rather do reps somewhere in the 60-70% range of the max amount that you can pull.

          A few people here don't have a pullup bar and just rely on playground equipment, not sure if that could work for you.
          I was doing lat pulldowns when I was last at the gym, but they've only very recently reopened and I'm still nervous about going back when I (and many of my family) haven't been vaccinated yet, Hopefully I'll be able to get it soon though so I can get back to the gym without worrying about catching something and spreading it to family
          I might consider the playground though (as usually do my workouts when kids are either sleeping or in school) definitely a suggestion I'll keep in mind ​ I might check out how busy the park is on Monday around the time I'd normally be setting off to work if it's pretty quiet I might have a round or two of practicing there.
          I think I'd need to check what the highest weight is that I can use properly then, I've been sticking to low weights recently because of not using my dumbbells in QUITE a while (didn't want to push myself too hard too fast when getting back into it after a few months of not using them at all) Something for me to try out today (Saturday is weights day for me!)

          Originally posted by GentleOx View Post
          Hey there!

          Training weights will help. As CaptainCanuck suggested, lat pulldowns are excellent. I'd also suggest dumbbell and barbell rows. I can't really tell you what weight to use - a general suggestion is to pick weight you can use 8-12 reps with. At least that's how I did my first pullup.

          It also helps to steadily progress your "pull" exercises.. Inverted bodyweight rows > Negative pullups > Full pullup.
          Ah I thought with pull ups being for full body weight I'd need to work on getting to a certain weight with my dumbbells,
          8-12 reps of any of the exercises you mentioned? I think I'll try the park(as suggested by CaptianCanuck) for the inverted body rows I think that would be my best starting point

          Originally posted by LordFehBeh View Post
          Something that helped me was in addition to doing a bunch of pulling related exercises
          A dead hang while visualizing yourself pulling up then trying to pullup will help with the mind muscle connection as you activate the muscles trying to pull you up.
          I never really thought of that before, but it makes sense! I think that's something I should try to work on anyway, I don't think my mind-body connection is very good tbh and needs some work to get the best out of my workouts!




          Thank you all for your input I'll be saving this thread for myself to come back to once my wrist stops being a swollen pain in my arse

          Comment


            #6
            If you want to do lots of pull-ups, you have to do lots of pull-ups. Daily. So get a pullup-bar or find a jungle-gym on a playground. Here is the Armstrong program and that is another popular one, Pavels Fighter Pullup Program. Both of them get you to 10 reps if you stick to them. Keep in mind that with those lats comes some responsibility for your shoulders.
            So stretch them regularly.
            A pull-up is a shared endeavour of the lats, biceps, a couple of other muscles in your back and the never praised muscles in your forearm, but mostly lats and biceps. So anything you can do in your gym, apart from doing actual pull-ups, is targeting those muscles. Biceps-curls and lat-pull-downs help, but there is nothing like the real thing.
            Got a broom for Aussie pull-ups?
            The magic of the pull-up, that no lat machine can replace, is that you can lift yourself over that garden-wall on your own power and see what's on the other side.

            Comment


              #7
              I worked my way to full pull-ups doing Australian rows and Jack-knife pull-ups at home using an ickory garden spade handle. I also trained using two towels squeezed between a closed door and its frame.
              In the end, you will have to train for the real thing using monkey bars at a playground or, more comfortably, a pull-up bar at home.
              Hang exercises, negative pull-ups and half pull-ups will help you build strength and brain-muscle connections.
              Darebee has a pull-up guide.
              The Pavel program and the Armstrong program suggested by Andi64 (the tag feature doesn't work...) are very effective, I found them really useful.
              One last thing, mind your shoulders and... elbows.
              ​​​​

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                #8
                ... and last but not least, join the PullUppers for the last bit of motivation... happy progress..

                Comment


                  #9
                  Originally posted by Andi64 View Post
                  If you want to do lots of pull-ups, you have to do lots of pull-ups. Daily. So get a pullup-bar or find a jungle-gym on a playground. Here is the Armstrong program and that is another popular one, Pavels Fighter Pullup Program. Both of them get you to 10 reps if you stick to them. Keep in mind that with those lats comes some responsibility for your shoulders.
                  So stretch them regularly.
                  A pull-up is a shared endeavour of the lats, biceps, a couple of other muscles in your back and the never praised muscles in your forearm, but mostly lats and biceps. So anything you can do in your gym, apart from doing actual pull-ups, is targeting those muscles. Biceps-curls and lat-pull-downs help, but there is nothing like the real thing.
                  Got a broom for Aussie pull-ups?
                  The magic of the pull-up, that no lat machine can replace, is that you can lift yourself over that garden-wall on your own power and see what's on the other side.
                  The Armstrong program looks like a good program. Maybe I will try it. I can do 5 pullups in one go at the moment. So maybe it is to early to start it now, but it should also help at this point, right?

                  Comment


                    #10
                    FightingTheForce With 5 reps max, you probably start with a training-set of 2 reps. If that is too hard (esp. on day 3), just start with one, you will be on 2 in no time (~ 2 weeks) Go for it!

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                      #11
                      You could buy a simple dip station to practice on body rows first, the thing kinda looks like a giant pair of parallettes, really easy to store at home.

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